Running Clinic (Death by 10m) and Death by Back Extensions

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I coached a 2-hour running clinic at CFZ today, as was delighted (and quite surprised) by the very large turnout – fifteen athletes! All participants had a very positive attitude, and for this I am greatly appreciative.

  • Mobility and stretches specifically for runners (20 minutes)
  • CrossFit Endurance warmup (10 minutes)
  • Running Drills, e.g., hopping, jump rope sprinting, running backwards, etc. (45)
  • Death by 10m (25 minutes)
  • Stretching (10 minutes)

Including breaks and Q & A, 2 hours total. That, Michael Kelley, is effective time management. Congratulations to Paul A. and Kristin K, the highest scoring male and female! If I recall, they both made it through round 17.

I coached the Community WOD, and many CFZers chose to attend – so many that there weren’t enough boxes to jump upon. The WOD was a 14-minute AMRAP of 100m run, 7 box jumps (or 14 jumping air squats), 7 KB swings, and 7 pushups. Sound familiar? Timmy attended, and bought me a cup of vanilla latte coffee. You’re a good guy, Timmy, and you’re marrying up. Way up. Like Paul A.

I then did my own modified version of the same WOD. I’m being patient and nursing my left bicep, so I did not do KB swings or pushups.

14-minute AMRAP
Run 100m
7 box jumps, 30”
7 GHD back extensions
7 bodyweight (145#) dead-lifts

My goal was to complete a minimum of 7 rounds. I do not recommend this workout, as it was much more difficult that I imagined it was going to be. It became quite obvious that I need to work on back extensions, as completing them was by far the most difficult part of the workout. I missed 1 box jump; thus I did not complete unbroken. I completed the 7th round of dead-lifts in reps of 4 and 3; thus I did not complete unbroken. I did complete all rounds of GHD back extensions unbroken, but it took every ounce of effort to do so for the last round.

I was 1 dead-lift shy of completing 8 rounds. Damn it. 800m run, 56 box jumps, 56 GHD back extensions, and 55 dead-lifts.

Jeff and I ate at Tacos Mexicos, and then voted AGAINST amendment 1. If you haven’t done so already, be sure to do so.

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